WODs for Tuesday, 9/13/16


WODs for Tuesday, 9/13/16

Strength: Deadlift Chest to Bar Pull ups

Met-Con: Three rounds for time of: Run 400 Meters 15 Dumbbell Push Presses 15 Burpees

Stretch: Full Body Stretching Series #5


2×5 Dual KB front squat or goblet squat

Met-con: Start with 600 meter run, then:

4 Rounds of each (8 minutes total work) of:

1 minute dual kb hold: 20 secs suitcase 20 secs rack 20 secs overhead followed by 1 minute tabata pushups (20/10-20/10) End with a 600 meter run

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